Sugar – The Bitter Sweet Truth

What is sugar?

Sugar is the general term for a class of molecules known as carbohydrates.

The white granular form of sugar that we know is also known as sucrose which is made up of two smaller molecules: fructose and glucose.

There are many other forms of sugar including:

Lactose

Maltose

Dextrose

Starch

Corn Syrup

Fruit Juice

Raw Sugar

Honey

Invert sugar

Molasses

Added sugar – the food industry’s best friend

Sugar is not only found in obvious products such as cakes and sweets. Just take a look at all the processed foods lined up on the shelve of your supermarket. Carefully read the labels and you’ll soon realize that there is hardly a product that doesn’t contain some form of sugar.

Here are just a few examples:

Tomato Sauce (Ketchup)

Salad dressings

Energy and sports drinks

Breakfast cereals

Crackers

Yoghurt

Low-fat products and ready meals

Sugar’s Adverse Effects on Health

Weight gain, insulin resistance and type 2 Diabetes

Sugar provides empty calories, meaning that it doesn’t have any nutritional value.

There are no nutrients, minerals, vitamins or fiber in sugar.

This means that body cells are starved of energy and the feeling of hunger is not satisfied. But let’s explore a little deeper into this….

Consumption of sugar or a high carbohydrates meal leads to a rise of glucose in our blood. This then stimulates the pancreas to releases a hormone known as insulin.

Insulin is required for the absorption of glucose by muscle cells and the release of energy. It does that by attaching to specific receptors found on the cells.

Over time, however, high consumption of refined carbohydrates and sugar leads to more insulin being produced by the pancreas in attempt to cope with the constant increase in blood glucose.

Eventually, the insulin receptors become unresponsive and cells are being starved of energy while blood glucose levels remain high.

In the meantime, we continue to feel hungry, eat more and as a result continue to gain weight.

Insulin resistance is one of the most common causes of obesity and Type 2 diabetes

Leptin resistance

What’s more, increased levels of insulin, due to continuously high blood sugar levels, block leptin – another hormone that signals the brain that we are full and have enough energy which we can utilize properly.

The more sugar we consume not only do we not go out to use stored energy but we continue to feel hungry and want more food as the brain thinks we are starving.

Increased risk of cancer and cardiovascular disease

Studies have shown that high sugar consumption is linked to cardiovascular diseases such as heart disease.

Abnormally high insulin levels in the blood have also been linked to inflammation as well to multiplication of tumor cells which need the source of glucose to grow.

Tooth Decay

A diet high in sugar and carbohydrates causes an increase of bacteria called mutans streptococci. These feed on sugar and generate the byproduct lactic acid, which degrade the teeth’s protective layer known as enamel.

The acid can then continue to wear down a pathway deeper into the tooth allowing more bacteria to enter and may lead to the whole tooth being infected.

Sugar addiction

Consumption of sugar is linked to the reward center in our brain. It causes the release of a neurotransmitter known as dopamine which conveys the feeling of pleasure.

Chronic stimulation of the dopamine system, however, results in less receptors for dopamine in the brain, blunting the feeling of reward and pleasure, meaning that we need increasingly more food to achieve a sense of satisfaction.

To certain people sugar can become addictive, just like a drug. However, unlike drugs, sugar addition comes without the immediate social repercussions which can make it harder for people to take steps towards giving it up.

How to break your addiction and cut down on sugar

It’s time to clear your cupboards and fridge from the following:

White bread

White spaghetti

White rice

Potatoes

Chocolate

Candies and sweets

Corn flakes

Rice cake

Processed foods such as ready meals

Banana

Grapes

Raisins

Soft drinks

Fruit juices

Baked goods such as cookies and cakes

Dried fruit

Fruits canned in syrup

Low-fat products (sugar is often added to compensate for flavor normally provided by fat)

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Nora has a degree in Food Studies and Nutrition and is a certified yoga instructor as well as an Ayurvedic yoga massage therapist based in London. A foodie and a health enthusiast, with a passion for healthy and delicious recipe creations.

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Health Disclaimer

The information on this blog is not intended or implied to be a substitute for professional health advice, diagnosis or treatment. All of the content provided is for informational purposes only and is based on personal experience and a number of other research materials. Please check the references included in each article for further details.
Always ask the advice of a health professional with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials.
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